:a. Complete the Fitness for Life program (Corbin and Lindsey, published by Human Kinetics). Check with your Advisor to see if your crew already has the book Fitness for Life. Ask your Advisor about offering the program for you alone, you and some other Venturers, or even your whole crew. You might find the book at your local library. You can order it directly from Human Kinetics (www.humankinetics.com): [http://www.humankinetics.com/products/search.cfm?str=fitness+for+life&field=title&search=product&criteria=fitness+for+life&journal=&SearchType=title Fitness for Life Book Titles].

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:OR

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:b. Complete the following requirements:

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::1. Make an appointment with your doctor for a complete physical before beginning any physical conditioning program. Explain to your doctor that you are preparing to undertake a 90-day physical fitness improvement program.

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::2. Interview healthy older adults about their fitness levels. As part of these interviews, you may want to ask such questions as:

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:::* What kinds of cardiovascular activities do you do?

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:::* How have your fitness, diet, and physical activity changed over the years?

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:::* Are you more fit and/or active now than you were five (10, 15, etc.) years ago?

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::Use this data to discuss with your crew and/or another group the importance and benefits of using exercise throughout their lives.

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::3. Research and write an essay of 1,500 words or more, or make a presentation to your school, a Cub Scout den or pack, a Boy Scout . troop, or Venturing crew explaining what physical fitness is. Incorporate into this essay or presentation all of the following:

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:::* Aerobic capacity

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:::* Endurance

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:::* Body composition

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:::* Flexibility

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:::* Muscle strength

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::When you have completed your research and written your essay or made your presentation, review your results with a fitness professional or your coach or Advisor.

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::4. Based upon your essay or presentation on physical fitness, develop a personal physical fitness improvement program and follow it for a minimum of 90 days. After developing your program, review it with your Advisor and/or coach. This fitness improvement pro- gram should include the following guidelines:

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:::* Exercise a minimum of three times each week.

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:::* Complete the Venturing Weekly Exercise Plan and Chart in appendix K. At the end of each week, review your calendar. Write down the times when you seem to have the most/least energy. Note any environmental conditions or changes in your personal health (cold, flu, fever, etc.) that may have affected your performance. You may want to adjust your schedule.

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:::* Share this information with your Advisor. You may do some of your exercise workouts as part of your regular physical education class at school.

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::::Note: This may qualify as your personal improvement project for the Venturing Gold Award.

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::5. Look though current magazines, articles, and/or videos that feature exercises. Evaluate at least three exercises. Determine how these exercises apply to personal fitness. What level of fitness is required to be able to perform the exercise and what procedures and equipment are necessary for successful completion? Present your findings to your crew and/or another youth group.

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::6. Learn to calculate the number of calories a person would need who is sedentary, moderately active, or active, for their particular age. Keep a record for 10 days of your food intake and physical activity. How might you adjust your food intake and physical activity to change your percentage of body fat? Write a plan to maintain ideal levels of body fat. Include in this plan the six factors that influence body fatness and share this information with your Advisor and coach.

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::7. Examine three muscular development exercises and apply biomechanical principles to each. List two reasons why these principles can reduce injuries and discuss this information with your crew or other youth group.

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::8. Based upon the human desire for peak performance, examine and discuss the physical and psychological activities required for success. As part of this discussion, review with your crew and/or another youth group the following six specific needs (S-P-I-C-E-S) for a balanced approach to achieve this desire:

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:::* '''S'''piritual

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:::* '''P'''hysical

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:::* '''I'''ntellectual

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:::* '''C'''ultural

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:::* '''E'''motional

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:::* '''S'''elf-Responsibility

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::Note: S-P-I-C-E-S is supplied from the United States Anti-Doping Agency (www.usantidoping.org), see the [http://www.usantidoping.org/what/education/ Education] page on the USADA site.

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===Fitness assessment===

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*'''Requirement 2''': [https://www.redcrossonlinetraining.org/Distance/Default.aspx?CID=67&NI=1 First Aid for Coaches] on the RedCrossOnlineTraining.org web site. If ''Sports Safety Training'' is not available at a Red Cross chapter in your region, this online course is equivalent as long as you also enroll in a separate CPR training course.

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:'''Requirement 4'''. Administer the FITNESSGRAM physical assessment test to your crew, a Cub Scout den or pack, a Boy Scout troop, another Venturing crew, or another youth group. (The Cub Scout Wolf program has a requirement that each Cub Scout to complete a similar type of activity.) See the "Physical Assessment" chapter in the ''Quest Handbook''.

:::* Team or sponsor supplies or facilities such as targets, ammunition, playing courts, or rivers

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::2(b) Discuss the relative importance equipment plays toward your success in that sport. (Certain sports are equipment-intensive, such as bobsled and luge.)

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::2(c) Tell how equipment for this sport has improved or changed over time.

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::3. Participate and show proficiency in a sport of your choice.

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::4. For your chosen sport, give a sports clinic to a Cub Scout pack or den, Boy Scout troop, or other youth group. Include a demonstration and skills teaching. You can even include competition when possible.

Fitness for life

Requirement 3. Your fitness

a. Complete the Fitness for Life program (Corbin and Lindsey, published by Human Kinetics). Check with your Advisor to see if your crew already has the book Fitness for Life. Ask your Advisor about offering the program for you alone, you and some other Venturers, or even your whole crew. You might find the book at your local library. You can order it directly from Human Kinetics .

OR

b. Complete the following requirements:

1. Make an appointment with your doctor for a complete physical before beginning any physical conditioning program. Explain to your doctor that you are preparing to undertake a 90-day physical fitness improvement program.

2. Interview healthy older adults about their fitness levels. As part of these interviews, you may want to ask such questions as:

What kinds of cardiovascular activities do you do?

How have your fitness, diet, and physical activity changed over the years?

Are you more fit and/or active now than you were five (10, 15, etc.) years ago?

Use this data to discuss with your crew and/or another group the importance and benefits of using exercise throughout their lives.

3. Research and write an essay of 1,500 words or more, or make a presentation to your school, a Cub Scout den or pack, a Boy Scout troop, or Venturing crew explaining what physical fitness is. Incorporate into this essay or presentation all of the following:

Aerobic capacity

Endurance

Body composition

Flexibility

Muscle strength

When you have completed your research and written your essay or made your presentation, review your results with a fitness professional or your coach or Advisor.

4. Based upon your essay or presentation on physical fitness, develop a personal physical fitness improvement program and follow it for a minimum of 90 days. After developing your program, review it with your Advisor and/or coach. This fitness improvement program should include the following guidelines:

Exercise a minimum of three times each week.

Complete the Venturing Weekly Exercise Plan and Chart in appendix K. At the end of each week, review your calendar. Write down the times when you seem to have the most/least energy. Note any environmental conditions or changes in your personal health (cold, flu, fever, etc.) that may have affected your performance. You may want to adjust your schedule.

Share this information with your Advisor. You may do some of your exercise workouts as part of your regular physical education class at school.

5. Look though current magazines, articles, and/or videos that feature exercises. Evaluate at least three exercises. Determine how these exercises apply to personal fitness. What level of fitness is required to be able to perform the exercise and what procedures and equipment are necessary for successful completion? Present your findings to your crew and/or another youth group.

6. Learn to calculate the number of calories a person would need who is sedentary, moderately active, or active, for their particular age. Keep a record for 10 days of your food intake and physical activity. How might you adjust your food intake and physical activity to change your percentage of body fat? Write a plan to maintain ideal levels of body fat. Include in this plan the six factors that influence body fatness and share this information with your Advisor and coach.

7. Examine three muscular development exercises and apply biomechanical principles to each. List two reasons why these principles can reduce injuries and discuss this information with your crew or other youth group.

8. Based upon the human desire for peak performance, examine and discuss the physical and psychological activities required for success. As part of this discussion, review with your crew and/or another youth group the following six specific needs (S-P-I-C-E-S) for a balanced approach to achieve this desire:

Fitness assessment

Requirement 4. Administer the FITNESSGRAM physical assessment test to your crew, a Cub Scout den or pack, a Boy Scout troop, another Venturing crew, or another youth group. (The Cub Scout Wolf program has a requirement that each Cub Scout to complete a similar type of activity.) See the "Physical Assessment" chapter in the Quest Handbook.

Sports disciplines

Requirement 5. Choose a sport from the list below or another sport approved by your Advisor.)

a. Develop a list of equipment and facilities necessary for your chosen sport:

Personal equipment such as mouthpiece, helmet, or earplugs

Team equipment such foils, shooting jacket, or weights

Team or sponsor supplies or facilities such as targets, ammunition, playing courts, or rivers

b. Discuss the relative importance equipment plays toward your success in that sport. (Certain sports are equipment-intensive, such as bobsled and luge.)

c. Tell how equipment for this sport has improved or changed over time.

3. Participate and show proficiency in a sport of your choice.

4. For your chosen sport, give a sports clinic to a Cub Scout pack or den, Boy Scout troop, or other youth group. Include a demonstration and skills teaching. You can even include competition when possible.

Here are some suggested sports for requirement 5:

Cycling

Field sports

Field hockey

Lacrosse

Track and field

Racquet sports

Badminton

Handball

Racquetball

Squash

Table tennis

Tennis

Roller sports

In-line speed skating

Roller figure skating

Roller hockey

Skateboarding

Target sports

Archery

Darts

Disc sports

Shooting

Water sports

Canoe/kayak

Diving

Rowing

Sailing

Swimming

Synchronized swimming

Underwater sports

Water polo

Waterskiing

Winter ice sports

Bobsled

Curling

Ice hockey

Luge

Skeleton

Speed skating

Winter snow sports

Biathlon

Skiing

Snowboarding

Other sports

Bowling

Dance

Equestrian

Fencing

Martial arts

Modern pentathlon

Orienteering

Team handball

The official source for the information shown in this article or section is:Quest Handbook, 2015 Edition (BSA Supply No. 33216 - SKU# 620714)

The text of these requirements is locked and can only be edited by an administrator.Please note any errors found in the above requirements on this article's Talk Page.

Notes

Requirement resources

Requirement 2: First Aid for Coaches on the RedCrossOnlineTraining.org web site. If Sports Safety Training is not available at a Red Cross chapter in your region, this online course is equivalent as long as you also enroll in a separate CPR training course.

Requirement 3, Nos. 5 and 7: Exercise Safety Excellent resource for exercise aerobic and muscular development procedures, equipment and biomechanical principles, on the ExRx.net web site. Includes videos of exercises.

Requirement 3, No. 6: Six factors that influence body fatness:

Unilever researchSix Factors for Losing Weight and Keeping It Off: 1) having the right mental attitude, 2) sticking to a calorie-reduced diet, 3) getting support from family and friends, 4) tracking your success, 5) exercising, and 6) managing stress.